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How to Improve Hip Hinge Technique | Chesterfield Chiropractor
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- čas přidán 16. 08. 2024
- ❓𝘛𝘰 𝘩𝘪𝘯𝘨𝘦 𝘰𝘳 𝘯𝘰𝘵 𝘵𝘰 𝘩𝘪𝘯𝘨𝘦? That is the question nowadays. We believe that hip hinging is a vital movement pattern and it is a frequent concept taught to our patients.
💡Hip hinging is a necessary requirement to load the 𝘨𝘭𝘶𝘵𝘦 𝘮𝘶𝘴𝘤𝘭𝘦𝘴. Those that struggle with this movement tend to either bend over with their lower back or squat down excessively through their knees.
➡This is not an issue for minor actions like bending over to tie your shoes or picking up a small object.
➡However, the heavier the load, the more of a hinge is necessary. In addition, if you find yourself repeatedly bending over (ie yardwork), a hinge is likely a smarter choice.
✅Check out some of our favorite drills to help teach the hinging pattern:
1️⃣𝐇𝐢𝐩 𝐇𝐢𝐧𝐠𝐞 𝐰𝐢𝐭𝐡 𝐃𝐨𝐰𝐞𝐥
2️⃣𝐂𝐡𝐚𝐢𝐫 𝐇𝐢𝐧𝐠𝐞
3️⃣𝗪𝐚𝐥𝐥 𝐇𝐢𝐧𝐠𝐞
4️⃣𝗪𝐢𝐧𝐝𝐨𝐰𝐩𝐚𝐧𝐞 𝐒𝐪𝐮𝐚𝐭
5️⃣𝐇𝐢𝐩 𝐇𝐢𝐧𝐠𝐞 𝐰𝐢𝐭𝐡 𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐁𝐚𝐧𝐝
6️⃣𝐇𝐢𝐩 𝐇𝐢𝐧𝐠𝐞 𝐰𝐢𝐭𝐡 𝐤𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥
🔑If you find that you have back or knee pain with bending and squatting movements, try to hinge! It may decrease the pain!
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Great video dude. Really struggling with hinging and overall mobility so this video is a massive help
Glad I can help. I will be doing more hip hinging based videos since I seem to address so much in practice.
I needed this! I have had so much back pain everytime I do RDL's at gym.
This is a great tutorial. Easy to understand compared to other ideos
Salamat! Thanks so much. I saw 3 videos on hip hinge before yours and yours is the best for intro. You show progressions so that body and mind can build muscle memory so we can do this independently and safely. No fancy equipment. Fantastic!
Thank you! Always glad to help.
Thank you very much ! A wonderful explanation !
You are welcome!
This is such a helpful and accessible video! I just joined a kettlebell club and was having immediate trouble getting the swing movement without bending my back or focusing too much on my knees. I'll definitely be using your guide to help me practice. Thank you!
That's great to hear!
Very valuable presentation, well explained and demonstrated. Thank you!
Glad it was helpful!
Great video! Thank you!
You are welcome!
Really having difficulty with hip hinge. From your video I learned others have same problem. Are you in NY city area?
This is a huge help! The kettlebell tip is golden! Just a quick question; you mentioned deadlifts, however it’s usually taught to keep a “big chest” while doing it. Is this not the case for these drills? I just noticed that you didn’t place extra emphasis on that.
Just a bit more info; I played football but now I box and have some issues with Anterior Pelvic Tilt and ofc tight hamstrings, lower back and weaker core but I’m working on my chain and trying to correct a lot of it to help generate more hip and glute involvement during boxing.
This video is primarily discussing how to hip hinge which is a movement that is used a lot in life, including deadlifts. The "big chest" cue is a way to engage the Lats and create upper thoracic extension. Just don't let it create too much lower back extension.
If I haven't been hip hinging properly at work all day (physical job), might this lead to back pain under my shoulder blades, tight QL, and medial knee pain/tightness? The knee pain has been the worst - might be my adductor there? Any help SUPER appreciated. Already going to be practicing this constantly now. Thanks man, and subscribed!
Health practitioners on YT will give personal advice in comments. Best to get advice by one who can assess you in person with your whole history.
Question: I can keep back strsight with pole ONLY if I support the movement with a hand on thigh. My back has bulging disks L4-5 and L5-S1. Do you think l will be able to do it with stronger back (doing Big Three everyday)?
Is it possible to hip hinge to a completely horizontal position? What exercises should one do to reach that level of flexibility?
Yes it is possible for those with a lot more extensibility in their hamstrings. They will have to bend the knees as well though. Unless you are born with some level of hypermobility, I don't think it is possible to reach that level of flexibility for most.
If there is tightness in the hips down to the calves while performing a hip hinge, how can we reduce that to get lower?
It is normal to have a feeling of tension when bending over. Some people have more than others and it is not necessarily something that you can change (or need to). However, if the goal is just more mobility, more lumbar flexion will get you lower.
@@elitechiroperformance I believe I have greater lumbar flexion... do you have any other ideas on how it could be reduced?
Does this help improve lower and overall posture?
This is meant to improve the hinging movement itself which is a vital movement pattern for things like squatting, jumping, etc. and key for engaging the glutes and hamstrings.
Thanks. Have a herniated disc, and don't ever want to get it again.
When we do hip hinge,should we bend our knees?
That is really dependent on what you are doing. I would say the hip hinge starts the motion. If you are going lower, like towards the floor, then bend the knees too.
@@elitechiroperformance Thank you.
I would appreciate if you could tell me from where I can buy this rod or stick or dowel
The dowel in the video is from the Functional Movement Screen (FMS) testing kit. Really, any kind of stick should work (broom, pole, golf club, etc).
Thanks a lot for this! Could an inadequate forward lean and/or the bending you're showing at 0:28 cause pain down the front of thigh when getting out of the hip hinge? Almost like something is being jammed.
Yes especially with a flexion intolerant disc problem
Your shoulders aren’t even pulled tense when you have the kettle ball behind you. Also, cutting the pvc pipe to length of the personal back would allow for the spinal alignment memory at the same time of the wall facing knee flexion exercise. 2 birds 1 stone. This is a very complex exercise and can’t be trained in individual steps without further risk to injury.
True, shoulders should be pulled to the back. This helps to allign the spine for better glute contraction. Big fix there
So you both seem knowledgeable on this topic. I was hoping to get a little help on a question I had. In the vid he mentioned deadlifts, however it’s usually taught to keep a “big chest” before the lift. Is this not the case for these drills or is he just not exaggerating it like a heavy lifter would?
Just a bit more info; I played football but now I box and have some issues with Anterior Pelvic Tilt and ofc tight hamstrings, lower back and weaker core but I’m working on my chain and trying to correct a lot of it to help generate more hip and glute involvement during boxing. Any tips, insight, whatever is GREATLY appreciated! Thanks for your time!!
All goes to my lumbar arching.😢 Annoying in every exercise.